where did i go wrong

R

retired_Vanity

Guest
For some reason after about 2 weeks of workouts i no longer feel anything.
I mean yes i get fatigued from the work out as normal. But that delightful feeling of " me muscle no move right" i get the day after is completely gone.
I use apropriate weight for myself i know that for sure so i wonder if theres something wrong with the workout im useing.

here it is.
three days a week
Press=3x12
upright rows=3x12
bench press=3x10
straight arm pullover=3x8

thats my upper body workout not including arms and back

i was thinking of adding in flyes

any suggestions on why im not feeling it anymore or how i can improve it please let me know

(this is currently just what im doing this month to get me ready for harder training next month so dont point out im working out to many things one day)
 
Try changing to 4 sets of 10reps for about 2 weeks.
Tho this set/rep system is not ideal, it will shock the central nervous system slightly and give you more of a pump.

Then when you go back to 3x10, you should find that you can up the weight a bit.
 
Being sore the next day isn't an indication you had a good workout, either. A little stiffness is all you want. If you actually hurt...then you did too much. That's normal in a newbie because just about any intense weight training will be 'too much' for the first week or two unless you REALLY take it easy...like only 1 warmup set and 1 working set per exercise, and like 6 exercises per session, no more than 3 sessions a week.

After a couple weeks the body gets used to the fact that you're gonna be hurting your muscles 3 times a week, and it prepares for it better, making recovery take less time.

All we're doing is tricking the body into building up muscle by damaging it a little. But damage it too much, and it hurts. Workout again before its recovered, and it'll really hurt...and you might injure yourself...but certainly you won't make good gains OR enjoy working out if it just makes you hurt all the time.

You should know you got a good workout when you leave the gym. the next morning you'll usually feel a little stiff, which is why 8 hours of sleep, proper nutrition, and light stretching are important for recovery.
 
malkore said:
Being sore the next day isn't an indication you had a good workout, either. A little stiffness is all you want. If you actually hurt...then you did too much. That's normal in a newbie because just about any intense weight training will be 'too much' for the first week or two unless you REALLY take it easy...like only 1 warmup set and 1 working set per exercise, and like 6 exercises per session, no more than 3 sessions a week.

After a couple weeks the body gets used to the fact that you're gonna be hurting your muscles 3 times a week, and it prepares for it better, making recovery take less time.

All we're doing is tricking the body into building up muscle by damaging it a little. But damage it too much, and it hurts. Workout again before its recovered, and it'll really hurt...and you might injure yourself...but certainly you won't make good gains OR enjoy working out if it just makes you hurt all the time.

You should know you got a good workout when you leave the gym. the next morning you'll usually feel a little stiff, which is why 8 hours of sleep, proper nutrition, and light stretching are important for recovery.
Click to expand...

ditto to what Malkore said!!
 
i dont really feel anything in all honesty
no stiffness or anything
i doubted for a while that i even worked out sorta like i imagined it
but i knew i did so didnt touch a weight

btw
where can i find one of those premade workouts just incase i choose to switch for a bit
 
sounds like you either aren't hitting the weights intensely enough (they should be heavy, hard to move the last couple reps. the ONLY set that should be somewhat easy is the warmup set)....or you need to add another set to each exercise.

my favorite 'newbie training routine' - Testosterone Nation - Total-Body Training - up should leave the gym feeling like you got your ass kicked, but the next day you should only be a little stiff.
 
Arigato

im at my last week of warm ups
ill change my excersise soon to target certain groupings of muscles per day and add more sets of diff workouts per muscle to try nad fully work them out
 
You must log in or register to reply here.
Back
Top